Day 1) Erg non stop for 30’ @ 20’ test + 10” @ R22-24. Rest 3’. Then 2 x 2’ @ 20’ test - 6” at R28 with 3’ rest between pieces. If you cannot hold your split at the rate, increase your rate if you have to but important to keep the split.
Day 2) Warm up on the erg 20’. Rest 3’. 1 x 19’ (4'R18/3'R20/2'R22/1’R24/2'R22/3'R20/4'R18).
Start first stage of 4' R18 at 20’ test + 8-10”, then for each rate change push the split 1-2" down. The goal is to hit your 20' test or faster at R24 stage.
Challenge your splits from last week.
Day 3) Practice on water.
Warm up for 30’. 20’ at R26 max distance. 1000m R26. 2 x 250m open rate.
